AM
A. Barbell Strict Press; 3 reps x5sets; rest 2min bw sets 
+
For Time: 
50 C2B
40 SHSPUs 
30 Muscle Ups 
8:58. Went 35/5/5/5 on CTB, 15/10/5/5/5/4/4/2 on SHSPUs, and 5/4/3s across for MUPs. Felt great up till MUPs. Delta and triceps were really fatigued at this point. Broke more on the MUPs than I had planned to. 

PM
A. Side to Side Line Hops; 20 reps AFAP x4 sets; rest as needed 
B. Forward Line Hops; 20 reps AFAP x 4 sets; rest as needed 
C. Skater jumps; 6 reps ea way x 4 sets; rest as needed 
D. Hurdle Hops; 5 consecutive hops x 4 sets; rest as needed (be springy off feet, no dipping of shoulders) 
Completed. Love all the speed and agility work. Enjoy doing these athletic bounding pieces. 
+
Assault 30 Seconds @ 525 watts 
Assault 30 Seconds @ 100 watts 
x30
380 cals. Held wattage across. Was able to stay above for most of intervals. Breathing felt great.